Wednesday – Jan 21, 2026

Wednesday

A) Snatch building here.

Halting squat santch

look to build the final weight you hit last week and hit 2 good reps there , then add 5-10 pounds an hit 1 good signle

*for those that were able to do the OHSQ in the last cycle –

this cycle we are going to lift and pause @ knee for 2 sec. then drive and catch in the bottom of the squat

if you have tight shoulders and don’t have experience with this, you can [based around ability] switch to the clean or continue to work on the OHsQ this cycle

B) Workout.

20:00 amrap

20/25-calorie row*

20 burpees

20/25-calorie bike

40 box step-ups 24/20″ no weight

C) finsiher work

db preacher curls x 8/side

laying skull crusthers x 10-12 reps

x2-3 rounds

lateral delt raises x 50 reps